Pride Rock (Pacesetter Park)
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Date/Time
Date(s) - 11/18/2020
7:30 pm - 8:15 pm
The Q:
Brita
Location
Sylvania Pacesetter Park
Categories
Bootcamp Style Workouts. Lots of lands and lots of possibilities. Meet near field #4 by the gazebo.
Pride Rock 11/18
Q Moana
Pax: bluto, Mickey, Houdini, goose, gadget, beaker, Jake the snake, bagels and tweety
Core principles
Field lap warm up
20 ssh
Groupings 1 & 2 are 3 exercises x 25 and group 3 is 10 reps. Amrap style while partner runs the entrance loop. These are 12 minute groupings
Grouping 1 x 20
Merkins
Squats
BBSU
Group 2 x 20
Carolina DDs
Rev lunge
Single leg lifts
Group 3 x 10
Burpees
Rocket jumps
Mt. Climbers
Cool down lap
COT
11/25/2020 – Night before thanks giving
Thanksgiving at pride rock
*Circle up
* Any FNG’s
* F3- Fitness, fellowship and faith
Five core principals
1. Open to all men
2. Always free
3. Always outside
4. Always led by a member of the pax in a rotating fashion
5. Always ends in a circle of trust
The Mission of F3: To plant, grow and serve small workout groups for men for the invigoration of male community leadership.
F3’s Credo: Leave no man behind, but leave no man where you find him.
The thang:
We did this together by completing the following:
10 – decline merkins
40 – American hammers
20 – Tricep Dips
20 – Squats
30 – Klinger kicks
15 – diamond merkins
30 – mountain climbers
10 – crunchy frog
Upon completion of the exercises above we would run the lighted drive to the 2nd turn around then return to the concession stand area to go through all exercises again. The. We would roll dice for an additional exercise then run the loop again. Each time we reuturned to the concession stands we did a repeato.
Pax in attendance:
Ticket
Snake
Koresh
Bagels
Goose
Tweety
Ticket was the 6
Prayers for pinewoods wife
Jake the snake’s family
All the troops and first responders
Prayer
Dear Lord, we ask that you hear all prayers mentioned and left unsaid, we ask for safety and happiness for everyone during this holiday week. We ask that you be with those who may be alone this Thanksgiving and
In your name we pray, Amen.